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Four By Fours

26
May

Four By Fours

NC Race For The Triangle — TEAM MELINDA!

WOD for Friday 052711Click Here For Today’s Schedule
Deadlift
4-4-4-4
–Rest–
3 Rounds For Time:
12 Overhead Squats (135/95)
7 Muscle Ups

Post Deadlift Loads and Metcon Time to  Comments
For the strength segment, perform Deadlifts increasing weight each set up to the heaviest set of four you can do.

For the Metcon, consider scaling the OHS to 60% 1RM (it’s supposed to be fairly heavy today).  Use Muscle Up progressions if you can’t do full MU’s.

OPEN GYM tonight from 7-8pm!  Make up a missed WOD or work on your lifts!

Upcoming Foundations Courses
Starting May 31st – (Tues/Thurs @7pm)
Starting June 28th – (Tues/Thurs @7pm)

Upcoming Events
NC Triangle Race For The Cure – Team Melinda — Sat, June 11th

Muscle Ups!  From the “Bar-Barians”!  Say something about this video!
[youtube]http://www.youtube.com/watch?v=2uDJc-3ODog[/youtube]

Welcome Living Social Voucher Holders!
We can’t wait to meet you!
Please remember that all 4 classes are by appointment only!
Email dave@crossfitdurham.com or call (571) 224-3706 to schedule your workouts.

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